Frequent and timely dispatches from Virginia Tech's Newman Library for members (faculty, students, and staff) of the Human Nutrition, Foods and Exercise Department, supporting the mission of delivering, translating, and disseminating health-related advances in the nutrition, food, and exercise sciences.
An apple a day keeps the doctor away. This is an old wives tale that we all heard from our mother or grandmother when we were young, but did they have it right?
Fruits and vegetables are high in vitamins and minerals that help protect us from chronic disease. But, with so many fruits and vegetables to chose from, how are you supposed to pick the ones that are right for you?
Think color to get a wide variety of vitamins and minerals such as fiber, folate, potassium, vitamin A and vitamin C. Fiber has been shown to reduce the risk of coronary artery disease. Apples, beans and lentils are good sources of fiber to add to your diet. Beans and lentils come in a variety of colors: brown, red, black, green, yellow and white. Folate is especially important for women to prevent neural tube defects and for overall health. Black eyed peas, cooked spinach, and asparagus are good sources of folate. Potassium can help maintain healthy blood pressure. Sweet potatoes, tomato products, beans, carrot and prune juices, and white potatoes are good sources of potassium. Vitamin A helps keep your eyes and skin healthy and helps protect against infection. Sweet potatoes, pumpkin, carrots, spinach, kale, cantaloupe and red peppers are good sources of vitamin A. Vitamin C helps heal cuts and wounds, keeps teeth and gums healthy and supports overall immune health. Red and green peppers, kiwi, strawberries, cantaloupe, kale, broccoli, oranges, mango and cauliflower are good sources of vitamin C. Try to choose some of these colorful fruits and vegetables to add to your diet. I try to add at least two different colors to every meal or incorporate them in snacks.
It looks like mom and grandma weren’t too far off when suggesting an apple a day.
Fruits and vegetables are always a good thing to consume. However, did you know that different colored fruits and vegetables have different sets of benefits? For instance, dark green vegetables tend to be high in fiber, and orange vegetables are high in Vitamin A. So, not only is it a good idea to consume your recommended servings of fruits and vegetables every day, but it is also beneficial to eat with color! Eating with color will not only guarantee that you receive more than adequate nutrition, but nutrition that your body will love. Fruits and vegetables have the ability to fill you up without added calories, sugar, or fat. Here are some colorful examples:
·Redtomatoes contain lycopene, an important antioxidant that oxidizes free radicals within your body.
·Orangesweet potatoes are loaded with Vitamin A that helps keep your vision the way it is.
·Yellowbananas are filled with potassium to help prevent muscle cramps.
·Greenspinach is a great source of fiber to help fill you up.
·Blueblueberries also have antioxidants.
·Purplegrapes are low in calories, but high in Vitamin C that maintains your immune system.
I’ve only listed a few food ideas. What others do you have to add? Do you have any ideas on incorporating color into the diet? Please feel free to comment and discuss!
A few days ago I had a lovely dinner at Hokie Grill on the Virginia Tech campus. I stood in line, ordered what I wanted, took the plate to my table and sat down. As I took the lid off my plate and revealed my piping hot meal – something looked odd.
I was looking down at a plate of pure white! White potatoes, white turkey, white gravy, and an (almost) white banana. I stared down at the most lackluster of meals with a puzzled look on my face.
Could this be right? Why does this feel so… so wrong!?
I had read many times before that color is the key to good nutrition. Filling your plate with dark leafy greens, bright red strawberries, and vibrant pink salmon is apparently the key to eating healthy. The reds give you anti-inflammatory benefits, the greens give you antioxidants, the oranges protect your skin, eyes, and bones.
So I got up from my table and went back to get myself a spinach and romaine salad and I added every colorful addition I could find at the salad bar. Green peppers, yellow peppers, red peppers, chic peas, black olives, green peas! I felt like I was an artist painting a beautiful masterpiece! I drizzled olive oil over my salad like I was drizzling paint on a canvas.
I came back to my table and sat down, admiring my work of art. I felt accomplished, I felt good. I ate my colorful salad. It tasted amazing and I felt great knowing that not only had I enjoyed my mealtime – but I had fueled my body with colorful, fresh foods bursting with flavor and healthy nutrients.
Think of each meal as a work of art – the brighter the yellows, the deeper the blues, the darker the reds, the more amazingly nutritious (and attractive) your meal will be!
Dulan, Mitzi. America’s Nutrtition Expert. Color Your Plate. Retrieved from: http://nutritionexpert.com/blog/2010/04/color-your-plate/
We all know the joke…and as elementary as it may seem, it can actually give us some nutritional insight. In honor of the ADA’s “Eat Right with Color” initiative and National Nutrition Month, let’s talk about the importance of the color orange and how it relates to eating well. Here, we won’t be talking about oranges as a fruit, but the color orange in fruits and vegetables like carrots and sweet potatoes. Carotenoids are a fat-soluble compound and are found in “orange” foods as beta-carotene, a Vitamin A precursor. According to the Natural Standard Research Collaboration (2010), beta-carotene is converted by the body for functional use to retinol, and is essential to human vision. It also plays a role, as retinoic acid, in processes like cell differentiation and bone growth.
In order to absorb beta-carotene properly, it needs to be ingested with fat-ingestion enhances the absorption. However, dietary intake still comes more highly recommended than supplementation. In conjunction with 5 servings of fruits and vegetables a day, adequate consumption of beta-carotene to maintain vitamin A levels is entirely possible.
While yellow is a close relative of orange on the color wheel, when it comes to beta-carotene consumption, yellow bananas-while good sources of other nutrients-simply aren’t what you’re looking for. Add some orange to your plate with more servings of carrots, sweet potatoes, pumpkins, and squash, and you’ll be consuming more beta-carotene in no time! Now ‘orange you glad I didn’t say banana?’
What do you think of when you hear “eat right with color”? Foods such as cauliflower and cabbage probably aren’t the first to come to mind; right? But who said white isn’t a color anyways…it’s actually a blend of all colors!
White foods have been getting a bad rep lately. While it is certainly good to switch to whole grains (whole wheat flour, brown rice, oatmeal, etc.) rather than refined grains as much as possible, not all white foods are bad! In fact, foods such as onions, garlic, white potatoes, cabbage, cauliflower, turnips, parsnips, and pears, and mushrooms contain beneficial pigments called anthoxanthins. Anthoxanthins are types of flavonoids that have antioxidant properties. What does this all mean? These foods can help our bodies fight everyday stresses from the environment and from our lifestyles. Smoking, UV light, radiation, and lack of sleep are all examples of everyday stresses our bodies may encounter. Foods with this white pigment are just one of the many sources of beneficial antioxidants (coffee, dark chocolate and red wine might be sources you are more familiar with).
Eat “outside the box” and explore the benefits that food has to offer us; and try to color your plate with foods you may not intuitively think of!.
To keep your white vegetables a pretty white when cooking, try adding a squeeze of lemon juice/ other acid!
Steaming, stir-frying, and baking (rather than boiling) minimize loss of anthoxanthins to cooking water
Prolonged cooking can turn white vegetables a dull yellow!
Bennion, M., Scheule, B. (2010). Introductory Foods. Upper Sattle River, NJ: Pearson Education Inc.
Well, if you're like me, eating right and being physically active are huge priorities. But again, if you're like me, you are busy, eating on the run, picky, and on a budget. So how do I include a wide variety of fruits and veggies in my diet--how do I make my plate colorful?
Well, the cool thing is, my plate is usually secretly colorful! So I’m super picky when it comes to veggies; which veggies I like, how I like them prepared, etc. I would even (possibly) go so far as to say that I generally don’t like vegetables. So you can imagine my excitement one day, as I’m walking through Border’s Bookstore, and I come across a cookbook called Deceptively Delicious by Jessica Seinfeld. Of course, I’m immediately intrigued. Every single recipe in the book contains a deceptive ingredient; aka a vegetable puree. Everything from pancakes with cauliflower puree to chocolate chip cookies with butternut squash puree to enchiladas with carrot puree… It’s also really great because the recipes try to stay health-conscious by using whole-wheat flour, reduced fat dairy products, and try to keep the saturated fat to a minimum.
This book is great because it tells you how to make the purees (which you can easily make in ECONOMY size, freeze and save for later; which is a great time-saver), gives you healthy meal ideas, and deceptively provides a great dose of added nutrition to keep your busy body working it’s best. So, of course I can’t tell you all these wonderful things without sharing at least on of my favorite recipes: so here it is (with a few of my own variations)!
Chocolate Peanut Butter Pie Ingredients: 1 1/2 cups reduced fat honey graham cracker crumbs 3 tablespoons trans-fat-free soft tub margarine, melted 2 cups nonfat (skim) milk 1/4 cup cornstarch 1/3 cup granulated sugar, plus 3 tablespoons 1/4 teaspoon salt 1 large egg 1 large egg white 1 tablespoon pure vanilla extract
1/2 cup pumpkin puree
1/2 cup creamy reduced fat peanut butter
1 tablespoon unsweetened cocoa powder
How to make it:
1. Preheat oven to 350. In a medium bowl, combine graham cracker crumbs and margarine. Pour into a 9-inch pie plate and press crumb mixture into the bottom and sides to form a pie crust.
2. In a large saucepan over medium heat, whisk the milk, cornstarch, 1/3 cup of sugar, salt, egg, and egg white. Stir occasionally. When it starts to thicken, stir constantly to avoid lu mps. Turn off the heat once it comes to a boil and is pudding consistency.
3. Add the vanilla extract and pumpkin puree. Pour half the mixture in medium bowl. Make the peanut butter layer by adding the remaining 3 tablespoons of sugar and peanut butter to one-half of the mixture and stirring to incorporate. Add the cocoa powder to the other half of the milk mixture to make the chocolate layer.
4. Pour the chocolate mixture into the pie crust, then top with peanut butter. Cover with plastic and refrigerate at least 2 hours until set. (I like to garnish with a few chocolate chips!)
References Caple, C. (photographer). (2011). [Photographs], Blacksburg, VA.
Recipes modified from:
Seinfeld, J. (2007). Deceptively Delicious: Siimple secrets to get your kids eating good food. New York, NY: Collins.
In honor of National Nutrition Month and “Eat Right with Color”, I thought about the ways that I incorporate color into my meals every day. I immediately thought of a salad, which seems pretty simple, but it is one of the easiest ways that I include color in my diet. I’ve always enjoyed salads, but since coming to college, they have become more of a staple in my diet. They are a great way to eat healthy when I don’t have a lot of time to prepare an elaborate meal. I make sure to always have the necessary few ingredients (lettuce, tomato, cucumber & bell pepper), and have found additional ways to jazz up each salad differently. I usually incorporate some sort of protein by adding a roasted chicken breast or leftover grilled meat from the night before. Feta cheese and craisins can always top off the perfect salad to add the right finishing touch. Fruit can also add the perfect twist to a salad. Some of my favorite fruity additions include pears, apples, and mandarin oranges, but whatever is in season can work! I have come to take pride in my salads and enjoy when my roommates tell me how good they look J I encourage you to look in your refrigerator and pantry next time you’re looking to create something pretty for dinner. What could you add to your salad? One of my latest creations is shown below. Enjoy!
Rhoads, K. (Photographer). (2011). Salad [Photograph]. Blacksburg, VA.
Can the government pass a law forbidding restaurants to serve large portions to overweight or obese people? Technically, I believe that the answer is yes. For instances, serving alcohol to an obviously pregnant woman at restaurants has been banned in some states. How is this different from serving an obviously extremely obese man a 32 oz steak smothered with sautéed mushrooms and onions complemented with a loaded bake potato and several baskets of bread dripping in butter. Overconsumption of food can be as dangerous as overconsumption of alcohol in a pregnant woman. Not allowing restaurants to serve obese people is an extreme view, but since larger portion sizes induces overconsumption, restaurant chains should be made to provide the option of smaller portions, or add more color to the plate such as vibrant vegetables or a selection of fresh fruit. Also, restaurant entrées generally are lacking in the colorful vegetables, but are high in carbohydrates and fats. The huge plate of steak, potatoes, and bread for example has very little color, mainly brown and white. When people are offered low prices on large amounts of food like Denny's Megabreakfast and Ruby Tuesday's Colossal burger, they get more than they can bite. I know that the number of people being overweight to obese has exploded compared to thirty years ago. Our genes haven’t changed over the past thirty years, so what has? What has changed is the environment and social norm that has evolved into restaurants serving larger portions sizes with very little healthy color. How much difference would the restaurant industry have on obesity if they were forced to use the correct portion sizes and follow ADA’s “Eat Right with Color,” theme?
We can have almost any food we want all year long. There is corn in April and apples in March. Thanks to food processing methods like freezing and canning, short growing seasons no longer constrict us. Fresh, frozen and canned products may differ in color, texture or taste, though. The question is, in light of these differences, which product is best? What is the brightest choice you can make?
Many fresh foods are available all year, but can break the bank when not in season. It is often cheaper to buy frozen produce when produce is out of season. Fresh and frozen produce are high in nutrients and usually brighter in color than canned foods. This is because canned foods have had more processing in order to make them shelf-stable. Canned foods are a great option, though! They can be purchased all year long and are much cheaper than fresh or frozen produce. This is great news for those of us on a budget!
When cooking fresh or frozen produce try using methods like steaming or stir-frying. These methods will help maintain nutrients and texture, while boosting color! When choosing canned fruits and veggies, try to purchase low sodium veggies and fruit in it’s own juice or water. You can also strain and rinse your canned veggies to remove up to half of the added salt!
What is the bright choice, though? Fresh and frozen produce may be brightest in color, but fresh, frozen and canned foods are all great choices. They can help us get 5-9 servings of fruits and veggies each day, which is always a bright choice!
References Famularo, N. (photographer). (2011). Fresh, frozen, or canned [photograph], Blacksburg, VA.
Whenever I gloss over fitness, health, cooking, and beauty magazines or websites I always read the same headlines. The articles are always trying to capture my attention with their catchy slogans, like “10 perfect ways to get killer abs in 5 minutes”, “3 tips to make your skin glow just like J.Lo”, or “5 ways to lose 10 pounds within 24 hours”. Honestly, I think I have reached a point in my life where I understand that I really shouldn’t be looking at these magazines to earn life changing tips or ways to improve my external surface. Although at times, I do give in and like to see if they really did find a new approach that was scientifically tested and has worked for 98% of the population however, I have yet to find any. However, today I am writing my first official blog post for the National Nutrition Month campaign to “Eat right with color” and implementing some of the strategies I learned from these glossy magazines headlines. To me, the ADA’s theme made me think of encouraging customers to eat a variety of foods that are colorful. Simple! Here’s my approach, as a future Dietitian I would like to invite other confused magazine and health website readers to play a game called: JUST EAT A RAINBOW! Make it a competition between you and your friends: “Hey girl I got 3 different colors in my sandwich today, you only got 2. I win!” To participate in National Nutrition month, you and your friends should see who has highest number of colors in a meal. Will you be a winner and beat your friends at having the most amount of colors this month?
Children are not the same as they used to be. They do not act the same nor do they look the same. In terms of weight and physical activity, children today are the heaviest and least active children that have ever existed. They spend countless hours in front of a box- whether it be a computer, television, or video game. Some are picky and will only eat the same few items, while others eat enormous amounts of sugary and processed foods and drinks. What are we to do?
The answer Ellyn Satter gives to parents, future parents, and health professionals in her book, How To Get Your Kid To Eat… But Not Too Much, is surprisingly for parents to do less! According to Satter, many poor nutrition and eating habits develop as a result of parents doing too much and over controlling their children’s eating. To illustrate her point, Satter paints the picture of how a car swerves when it is over-steered. Similarly, when parents take too much control of their children’s diets, the result tends to be the exact opposite of how they are desperately trying to get their children to react.
Satter explains that for optimal feeding and eating habits, there needs to be a “division of responsibility” between the parent and child or what she titles the “golden rule of feeding.” Simply put, she defines this golden rule as “Parents are responsible for what is presented to eat and the manner in which it is presented- Children are responsible for how much and even whether they eat.” She explains that in every feeding stage, from infancy through adolescence, the parent should be responsible to provide safe and appropriate food. This does not include force feeding, begging, convincing, bribing, or demanding them to eat. Satter also strongly encourages parents to not “short order cook” or cook multiple meals until their child finally accepts one. The child does not get to choose what the meal is, but just whether or not they will eat it. She notes that many psychological studies have indicated that when parents are too managing or controlling, they interfere with a child’s development in learning how to manage himself.
The concept of allowing a child to skip a meal sounds frightening at first, however Satter gives suggestions that reassure that her golden rule does not involve starvation! First of all, she recommends setting regular meal times and stresses the importance of family meals. Allowing for multiple food options and setting up the meal “family style” will allow for the child to easily see the food and decide whether he is going to eat it. It also is helpful for the child to see his other family members eating the food so he will recognize that it is good and safe. Satter explains how young children, especially toddlers, tend to be neophobic, meaning they are afraid of new things. While this can be a pain in the feeding situation, overall it is something to be thankful for as this also means they will be less likely to eat a foreign or poisonous object.
A great strength of How To Get Your Kid To Eat… But Not Too Much is its credibility and the high content of scientific and evidence based research Satter references and uses to support her theories and suggestions. In every chapter, she refers to studies and presents a list of her resources at the end of every chapter. She also often gives case examples of clients or patients she has worked with, which is interesting and exhibits her extensive knowledge in the area of feeding issues with children. A particularly fascinating study she often referenced was of a teacher who presented a new food to a class of four year olds. For half of her students, she nonchalantly made the food available, while with the other, she offered an incentive to eat the new item. Later on she presented the foods another time and found that the children who received the incentive were the least likely to eat the food again. This indicates that children are able to pick up on even subtle bribes and recognize that if they are offered a prize for eating a new food, it must not really be good. Satter used this study to reinforce the idea that pressuring, bribing, or enthusiastically praising a child for eating their vegetables is sending a message that there must be something wrong with vegetables if it is such an accomplishment to eat it.
Satter presents information that is applicable to a wide audience, including many health professionals and parents with children of any age. She also addresses children with eating disorders and special needs. However, a large potential audience, who is briefly addressed and may likely not find her suggestions feasible, are parents with limited income. Satter’s suggestions of offering a wide variety of food per meal and allowing your child not to eat if he so chooses, may not be realistic for families who have difficulty affording meals. Many low income families also tend to buy similar foods that they know their child will eat and may be less inclined to invest in foods their child may reject.
The book is divided by chapters that are titled based on the child’s stage of life or particular eating issue. Although Satter’s golden rule and division of feeding concept can be applied to all stages and eating issues, her chapters occasionally seem redundant. However, it could be recommended to parents to just read the stage of life chapter their child is currently in or approaching, as well as the general feeding chapters.
How To Get Your Kid To Eat… But Not Too Much is a great resource for parents, health professionals, or anyone who is seeking to learn about successful feeding in children. The advice and suggestions Satter provides are useful and apply to every stage of a child’s development process. She gives many specific examples, as well as an appendix of useful tools, lists, and charts at the end of the book that will help navigate parents toward a successful eating relationship with their child.
An untouched coloring book seems a little pointless and dull without color. By simply adding a touch of color, it can turn a boring, plain picture into a vibrant and animated image. The same idea applies to your diet. You would much rather have a colorful plate of food than a bland one. What you eat greatly influences your lifestyle and can impact your personal health. Many people know very little about what they should eat and what is considered to be healthy. It is always important to consume all of the main food groups and make sure that you alter your choices for each meal. The best way to brighten your diet with nutrients is by adding color. An assortment of blues, reds, oranges, yellows, and even greens can be found in fruits and vegetables that surround us daily. Eating a variety of these fruits and vegetables can provide you with the nutrients you need such as fiber, calcium, potassium, vitamins, and so much more. By incorporating an array of these colors into a meal, it can boost the nutrients needed for a well balanced diet, as well as, spice up your meal. An effective way to track the nutrients you are consuming is by using MyPyramid. This website allows you to record what you eat and track your nutrients. Making improvements to your diet is simplified by seeing what foods you normally ignore and which ones you over consume. With ADA promoting National Nutrition Month 2011, their website offers a lot of information on eating right and maintaining good health. By following all of these suggestions, you can improve your eating habits while filling the pages of your coloring book (your diet) with vibrant colors.
The first thing that comes to my mind when I think about eating right with color is the color green. I try to eat something green with just about every meal, and not just because it is one of my favorite colors. Green vegetables are rich in many nutrients that can have a huge impact your health. My favorite green food is broccoli. Broccoli is a cruciferous vegetable and it is packed full with phytochemicals, vitamins, minerals and fiber that are important to your health. Broccoli is called a cruciferous (which means cross bearing) vegetable because during growth, four petals in the shape of a cross surround it. This vegetable is loaded with vitamins A, C and K and minerals potassium, calcium and magnesium. Many people don’t think of broccoli as an antioxidant, but it is rich in sulforaphane, an antioxidant that has been shown to prevent heart disease. Sulforaphane may also prevent macular degeneration, an eye disease that can affect vision. Broccoli has also shown the ability to prevent cancer. A study from Roswell Park Cancer Institute, revealed that eating broccoli and other cruciferous vegetables at least 3 times per month may reduced the risk of bladder cancer by 37 percent! So next time you need to add a little bit of color to your plate, consider adding broccoli and reaping all of the health benefits that will come with this cruciferous veggie.
CRUNCHY CANCER FIGHTERS. (2008). Good Housekeeping, 247(1), 36. Retrieved from EBSCOhost
Deas, G. W. (2007). Eat broccoli … a cross that you can bear. New York Amsterdam News, 98(49), 32. Retrieved from EBSCOhost.
Although breakfast is the most important meal of the day, sugary cereals often provide us with a high calorie, sluggish start to the morning. Granola cereals, like Honey Bunches of Oats and Heartland, are a nutritious way to greet the day but are often bland, dull in color and do not provide high nutritional benefits even though they may contain some dried fruits. To brighten up your favorite breakfast cereals and give your body what it needs, add fresh blueberries, strawberries or bananas. Not only do they add color, but they are also packed full of health benefits that will rouse your body and jump start your morning.
Blueberries--contain vitamin C and iron which help protect your body from infection. These berries have the potential to help prevent cancer, heart disease and urinary tract infection. They are high in fiber and may also work to fight against memory loss.
Strawberries--contain folate and potassium. This delicious fruit is an excellent way to get the vitamin C your body needs. They help lower cholesterol, work to prevent constipation and may aid in the prevention of some cancers.
Bananas-- contain potassium, vitamin B6, folate and fiber. They are an excellent way to help lower blood pressure and cholesterol levels. These yellow wonders provide some of the key nutrients your body needs to function correctly and contain tryptophan, which helps you relax.
So next time you rise to greet the day, liven up your body with fresh fruits
added to your Rice Krispies, Corn Flakes and granola type cereals. Here comes the sun, are you ready to meet it?
Ramos, Angelo J. (photographer), Summer Fruits, [photograph].
Schwarcz, J., Berkoff, F., Johnson, P., Wait, M., et al. (2004). Foods that harm, foods that heal: An a-z guide to safe and healthy eating (pages 54, 64-66, 96-97, 345). Pleasantville, New York: Reader’s Digest Association, Inc.
Earlier this week (Sunday, March 20, to be exact), the Dayton Business Journal reported on a study conducted by the National Research Corporation that found something a bit different in Americans' health information practices. Apparently, the study surveyed 23,000 United States residents, and found that 41% of survey respondents used social media outlets to find health information, and that 93% of those people primarily used Facebook to find health information.
Although I was first shocked to read this, the rest of the article starts to make sense! The article reports that patients use social networking sites (again, mainly Facebook) to view educational videos, get diet and exercise tips, learn about upcoming health events, and find health statistics. The article highlights groups, like the American Cancer Society, WebMD, and the Centers for Disease Control, that use Facebook fan pages to disseminate health related information and news.
The article does mention that some medical professionals worry about inaccurate health information, but the biggest takeaway from the article for me is that legitimate healthcare groups and institutions--like the American Dietetic Association--need to start (or continue, as the case may be) thinking seriously about using social media outlets to reach patients and others with positive and accurate health-related information.
How do you use social media to find information? Would you trust Facebook fan pages to deliver accurate information? What do you think about the study's findings? Read the full article here, and post your thoughts below!
After today's (Tuesday, 3/22) Wallace Office Hours (2:00-3:30 p.m.), there will be no HNFE Librarian Office Hours in Wallace Hall until Wednesday, April 6, at 9:00 a.m.. During the next two weeks, I have several conflicting responsibilities, including attending a conference in Philadelphia and several other projects.
I apologize for any inconvenience that this may cause, but remember, you can always contact me via email or schedule a time to meet with me in Newman Library.
Hokies for Supper! Well… sort of. Since Virginia Tech Hokie bird meat can’t be found in your local grocery store, the next best thing you can do to show your school spirit at your next meal is to eat Hokie orange! In keeping with EatRight.org’s Eat Right with Color month, in addition to March Madness, I say we show our Hokie sprit with the color orange on our plate! There are also many health benefits to making orange foods part of your daily diet, benefits that can leave you lean and healthy for the upcoming summer months. The orange color in foods such as sweet potatoes, carrots, and various varieties of squash comes from beta carotene. Beta carotene has been shown to be a cancer-protecting nutrient through its anti-oxidant effects. So as the sun gets brighter and summer creeps up on us, you can be assured that your Hokie-colored dish is protecting you from all those the UV rays (at least maybe a little). In addition, these orange foods are also low in fat, calories, and high in fiber, making them ideal weight-loss foods to shed those winter pounds! Below is my own pumpkin creation to try, full of nutrients to keep you feeling good and fiber to keep you feeling full!
Kyle’s Hokie Orange Smoothie:
Blend together in a blender the following:
·½ 15oz. can of Libby’s pumpkin
·6-8 skim milk ice cubes (just like ice cubes but made of milk instead of water)
Attention, HNFE graduate students: Happy Graduate Education Week! It definitely looks like you all have a busy week scheduled, with lots of exciting events, but I wanted to highlight one of those events--Lounge at the Library!
Tomorow (Tuesday, 3/22), University Libraries will be sponsoring a special event just for Graduate Education Week. At noon, in the Graduate Study Lounge (416 Newman Library), University Libraries will provide a light lunch and (very) brief program: Managing Your Scholarly Identity. This program will include an opportunity for you to meet your subject librarian, in addition to playing with scholarly identity tools in our "scholarly identity tools petting zoo."
Can't make it to tomorrow's lunch? You can still view the handout that I created for tomorrow's program and petting zoo. Each tool that you see listed on this handout will be available for you to experiment with tomorrow; if you have any questions about any of the tools listed, simply let me know, and we can discuss them!
The rates of obesity and chronic disease are on the rise in the United States. This country spends more money on health care than any other country in the world and yet we continue to have a high prevalence of deaths related to chronic diseases such as heart disease and cancer. The China Studyaddresses the effect of diet on multiple types of diseases. It addresses heart disease, cancer, obesity, diabetes, autoimmune diseases, osteoporosis, kidney stones, blindness and Alzheimer’s disease. Dr. Campbell presents the results from a large epidemiological study that examined diets and the prevalence of chronic diseases of residents in rural China. The study included sixty-five counties in twenty four different provinces and evaluated diets, lifestyles and diseases of over sixty five hundred people. Dr. Campbell suggests that a whole foods, plant based diet is the best protection against these diseases listed above. He proposes that western diets that are higher in animal protein lead to increased risk of chronic disease and eventual death. He presents an argument supported by one of the largest studies ever conducted. The book offers a great deal of science and research information. The author reviews information in order to ensure that the reader is able to follow his conclusions, but the reader should have a basic knowledge of science. It is divided into four parts: The China Study, Diseases of Affluence, Good Nutrition Guide and Why haven’t you heard this before.
Dr. Campbell has been doing research on proteins and diseases since the 1960’s. He is a well established and a credible expert in this field. His book is supported by evidence and cites hundreds of references including the American Cancer Society, American Medical Association, International Agency for Cancer Research and the American Journal of Clinical Nutrition. One study that Dr. Campbell cited from the American Journal of Epidemiology showed that blood cholesterol increased “with dietary intake of saturated fat, animal protein and dietary cholesterol” and blood cholesterol “was negatively associated with complex carbohydrate intake”. The amount of research presented is a major strength of this book. The China Study is one of the most comprehensive correlation studies ever conducted. Another strength of his book is that it examines whole diets, not individual nutrients like many other nutritional studies have done in the past. Research that studies one nutrient at a time is difficult to apply to practice when counseling patients or clients. Although the author is credible and well known, he does appear to have some bias toward government agencies, industry, medicine and some of the science community. He devotes an entire section of the book to his distrust of these sectors. Most of the book appears to be written with a very objective tone, except this last section which seems to be based more on emotion. Another weakness may be that the book is not written for the lay audience. The reader must have a basic understanding of metabolism and science to arrive at the author’s conclusions. Although the level of science presented may be necessary in order for the book to express the study’s credibility and evidence based information.
The China Study is very appropriate, given the health care crisis that our country is going through currently. Health care costs are at an all time high and our country continues to be getting more obese and rates of chronic disease are rising. Our televisions and newspapers are flooded with statistics about heart disease, cancer, and diabetes and Americans continue to search for new ways to lose weight and prevent or treat these diseases. Dr. Campbell presents quite a profound theory about diet and chronic disease that is very pertinent to our current health system today. This information is not without controversy. A whole foods, plant based diet may incite emotion among many citizens of this country who may have been raised to believe that milk is good for our bones and meat is necessary in order to have strong muscles. The author gains more credibility by sharing his testimony about growing up on a dairy farm and having these same beliefs and values. The study has such a strong impact on him and his family, that he and his family adopted a completely whole foods, plant based diet. While this book is very relevant to our current health issues, more information and support may be needed to persuade individuals to concur with Dr. Campbell and consider a vegan diet as an approach to preventing chronic disease and promoting a healthy weight.
The China Study is a research based book that also has the ability to reach readers on an emotional level. If anyone has ever lost a family member to heart disease or cancer, this book may have an even bigger impact on their diet and lifestyle. The book presents some very profound and interesting information that is based on evidence and research. It may be a catalyst for discussions and further research about our intake of animal products and how it relates to chronic disease. It could also be a tool for health care professionals in counseling patients on non-pharmacological approaches to better health and disease prevention. Readers may not immediately convert to a vegan style of eating, but they may begin to think more about what foods they are using as fuel for their bodies, which is a huge step in promoting better nutrition and healthier lifestyles.
Earlier this week, our College Librarian for political science (Bruce Pencek) sent around an email from the National Library of Medicine about resources with health information related to tsunamis, earthquakes, and radiation emergencies affecting Japan. It struck me that you, too, may be interested in these resources:
Japan Disasters Topic Page: this site provides a page of links to information on the Japan disasters of March 2011. Resources may help facilitate the understanding of tsunamis, earthquakes, and power plant disruptions in light of health-related issues. Resources are pulled from the NLM, US federal agencies, and other authoritative sources.
Emergency Access Initiative: this site provides free access to full-text articles from over 230 biomedical journals and over 65 reference books/online databases for healthcare professionals and libraries affected by disasters. It is meant to serve as a temporary collection (or supplement) for affected libraries. If you, or someone you know, is working with healthcare professionals or libraries in Japan, let them know about this service! NLM is working with numerous publishers to provide this service, and it seems very valuable.
If you know about any other valuable resources, let us know, too!
Yes, that's right--the Newman Library Study Cafe is NOW OPEN! The first floor door is open, as well, which means that you can enter the library directly on the first floor, and head right on over to Greenberry's, the cafe vendor. View a drink menu here!
In addition to coffee and other beverages, the study cafe has hot and cold sandwiches, pastries, salads, and other food. Greenberry's takes all kinds of payment except meal plans; cash, credit card, check, and Hokie dollars are all accepted.
I, in fact, am drinking a Greenberry's beverage right now, as I write this post. I swung by the study cafe on my way to Wallace Office Hours (where I'll be until 3:30 today) and picked up a tall (which is the smallest size drink) light roast. Delicious, and kept me nice and warm on the rainy walk over here.
Be sure to stop by Newman Library today and check out the new cafe!
On Wednesday, March 23 from 10:00 a.m.-12:00 p.m., the Faculty Development Institute will host a workshop on Zotero. Zotero, a free, browser-based bibliographic manager, has gained quite a lot of popularity over the past year, and more students, researchers, and faculty members are using it as an alternative to other bibliographic managers like EndNote.
Rolls, B. J. (2007).The volumetrics eating plan: Techniques and recipes for feeling full on fewer calories. New York: Harper
Reviewed by Paul J. Blalock, Virginia Tech Dietetic Intern
Fad diets are a huge industry promising quick and easy weight loss with several new books offered every year. According to the author of “The Volumetrics Eating Plan”, this is the exact opposite of a fad diet book stating that weight loss is hard work and the weight should come off slowly. The premises of the book is eating low density foods that weigh more and will help keep a person feeling full longer than a small amount of a high density food. Sound weight loss advice of burning more calories than one takes in, losing weight at a steady rate of one to two pounds per week, and eliminating forbidden foods. The author simplifies reading food labels, makes weekly menu plans, and offers an abundant amount of easy to follow recipes with nutrition information. The book encourages eating a variety of healthy food sources including unsaturated fats, fruits, vegetables, whole grains, low-fat dairy, and lean meats. It explains the health benefits of a healthy diet to any person able to read and likes looking at pictures.
“The Volumetrics Eating Plan” is a teaching tool for nutrition and a great cookbook. The book explains nutrition based upon sound organizations such as the “American Institute for Cancer Research” and the “American Dietetic Association”. Recipes use less nutrient dense foods by adding fruits, vegetables, and lentils to bulk up the meal with slow to digest fiber. Other key recipe suggestions involve lower fat versions of dairy products, portion control, and lean meats.
The explanation of weight loss and a healthy weight uses widely accepted standards. The book explains that one pound is equal to 3,500 calories and a healthy weight according to body mass index (BMI). An explanation for the weakness of using BMI on very fit muscular individuals is included. The book promotes using waistlines as a marker of weight loss progress as well as the health consequences of storing body fat in the mid section.
The book adequately addresses establishing of behavioral goals. The main components the author uses to make goals are specific, realistic, and forgiving. From a psychological perspective, it is great to help the person losing weight to not create more thoughts that are self-defeating if a goal is not reached that day. The book does describe the timing of weight loss, but timing needs to be included in the section, setting behavioral goals. Sustainability is the best strength that the book emphasizes throughout the weight loss process including weight maintenance.
The Volumetrics Eating Plan is an excellent resource for anyone wanting to learn about how to lose weight while finding meals that will help keep you feeling full. The advice offered uses a variety of sound organizations and offers a weight loss plan that is sustainable. The author mentions the biggest hurdle is maintaining weight since the number on the scale is no longer going down. It creates a lifelong healthy program to follow. A huge benefit of this book is making the health benefits, nutrition, and activity level pieces fit together in an easy to understand way.